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Have Trouble Sleeping? Practice These 4 Yoga Poses For Insomnia

You had a long day and you’re exhausted. You climb into bed ready to rest, but find yourself tossing and turning instead. Insomnia keeps many adults awake at night. There are many causes of insomnia, including changes in your schedule, unhealthy habits, medications, and illnesses.

Those who suffer from insomnia experience fatigue, mood swings, decrease in work or school performance, and decreased quality of life. Your body needs rest, and if it is constantly denied time to restore, more illnesses can occur. Whether you suffer from insomnia, have trouble falling or staying asleep, or simply want better, more restful sleep, yoga can help. Read on for four yoga poses for insomnia.

20-Minute Relaxing Bedtime Yoga Sequence

Yoga is an excellent way to calm the mind and relax the body to prepare you for a good night’s rest. Using conscious breathing techniques, restorative yoga poses, and gentle stretching, you can soothe your nervous system and set yourself up for optimal sleep. Check out this 20-minute class for better sleep.


Try These 4 Yoga Poses For Insomnia Relief:

The good news is, your yoga practice offers yoga poses for insomnia that promote a quiet mind and relaxed body.

1. Reclined Bound Angle Pose

This restorative pose gently stretches your hips and spine and helps relieve tension in the pelvis. Place one hand over your heart and one hand over your abdomen to feel your breath move through your body for extra relaxation.
How to Practice Reclined Bound Angle Pose:

  • Lie on your back
  • Bring the soles of your feet together and allow your knees to open, like Butterfly Pose
  • If your hips are tight, place a yoga block under each knee
  • For an even more restorative posture, lie back on a bolster
  • Hold and breathe for 3-5 minutes

Looking for more yoga tutorials and yoga tips? Check out our full library of Yoga articles here


2. Seated Forward Fold

This pose symbolizes letting go and is a fantastic restorative posture to take before bed. As you breathe in this posture, focus on letting go of tension and any worries you have from the day.
How to Practice Seated Forward Fold:

  • Find a comfortable seat with your legs extended and your shoulders stacked over your hips
  • Place a yoga bolster, pillow, or yoga block under your knees, and fold forward to rest your torso on your thighs
  • Allow your arms to rest softly by your sides
  • Hold and breathe for 3-5 minutes



3. Supine Spinal Twist

Twists are a fantastic way to detox your organs and wring out negative energy. Practiced before bed, this yoga pose helps your spine release tension and relax to help relieve your insomnia.
How to Practice Supine Spinal Twist:

  • Lie on your back and hug your knees toward your chest
  • Drop both knees to the right, with the option to place a yoga block under your knees for more comfort
  • Extend your arms out like a capital “T” directly in line with your shoulders
  • Gaze in the same direction as your knees or, for more intensity, gaze in the opposite direction
  • Hold for about 1 minute on each side


4. Supported Corpse Pose

This yoga pose for insomnia will sweep you swiftly into sleep. Restorative by nature, Corpse Pose represents the “death” of a certain cycle, to be “reborn” again with new and refreshed energy.
How to Practice Supported Corpse Pose:

  • Lie on your back
  • Allow your legs to be long and hips-width distance wider apart or more
  • Place a yoga bolster or pillow under your knees and a pillow under your head
  • Rest your arms by your sides with your palms face-up
  • Hold and breath for 10 minutes or more


An Extra Trick to Help Relieve Insomnia

It is important to incorporate breathwork and meditation into your asana practice, or even practice them on their own. Sitting in meditation for just two minutes to focus on your breath and allow your body to relax will help your body heal.

If you are unable to get a full yoga practice or workout scheduled into your day to help you sleep better at night, try these yoga poses for insomnia relief.

Looking for More Gentle, Sleep-Inducing Yoga Classes?

YA Classes features several classes for better sleep – from yin to restorative and gentle flows to yoga nidra, there’s something for everyone. Not yet a YA Classes member? Try it out for free for 14 days.

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Follow this simple bedtime yoga sequence to slow down the body & mind and get a better night’s sleep. Wake up renewed after restorative yoga!
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Michelle Stanger

Michelle Stanger is a 200-RYT yoga instructor with years of teaching experience. She specializes in Power Vinyasa, Buti Yoga and handstands and is best known as a teacher for her fun, light-hearted attitude and classes that are as challenging as they are welcoming.

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